Meditation on the Four Postures
Sitting Meditation: Cross-legged, use of meditation stool or chair without back support (unless necessary). Sit with straight back and neck with chin slightly tucked in, eyes closed with feeling of expansion in chest and diaphragm area. Avoid use of will power to hold posture. Let the whole body settle into the posture with alert presence. Bring full awareness to the immediacy of things.
Walking Meditation: Meditative walking consists of slow, short steps. Heel of one foot hardly goes in front of the toes of the other. Be mindful of each foot touching the ground. Eyes used for seeing ahead and balance. One resting on the other at the abdomen. 5-15 metres to walk up and down with moment to moment awareness. Be respectful to each step on the Earth.
Standing Meditation: Stand with toes and heels close together. Hands together on the abdomen. Eyes closed or open. Experience the presence of whole body from soles of feet to top of the head. Then experience stillness of posture, the vibration of life and sense of being.
Reclining Meditation: Lie flat on the back with heels together or bend knees so heels are drawn close to buttocks. Eyes closed. Head on small, firm pillow or two or three books. Arms at the side of the body, palms facing upwards. Be fully present to intimacy with immediate nature.